[Brett Wilkin]

Justin-

I’m not a huge fan of training twice a day especially in offseason. This is mainly due to the recovery aspect and not allowing your body enough time to recover and GROW which the majority of growth happens in that recovery period. Dorian Yates says it best when he compares rubbing your hand with sand paper to training. When you rub your hand with sandpaper your hand will start bleeding from the scratches and in a couple days your hand will heal and the skin will be even stronger. Now say you are rubbing your hand everyday with sandpaper that will just continue re-open the original cuts and you will just continue to have a bloody hand never strengthening the skin. Obviously there’s more factors in training but this is a great analogy that works for many. Now in the past I have trained twice a day during prep to hit the areas I thought were lacking. I wasn’t expecting any true growth from it but more refining. But overall I think it’s more important to focus on the intensity you put into each training session and the recovery process after giving it your all.

[Brett Wilkin]

Got some shoulder training in before hitting the road yesterday on a 10 hour drive to Iowa in which I have 6 clients competing this weekend at a show that I helped bring to Iowa. I also did some arms today with my clients for their last workouts but nothing noteworthy here as I was more so demonstrating to them and getting a little pump from the long drive. I plan on hitting legs tomorrow hard before the show Saturday and most likely taking the weekend off from training but still sticking to the meal plan as well. Here’s what yesterday looked like with shoulders with a big focus on pump and control:

Shoulders 10/30:

Reverse pec-deck
150 x 20
210 x 20
250 x 15
300 x 10 drop 150 x 15

Seated military smith machine deadstop press
90 x 15
180 x 15
230 x 12
270 x 8
290 x all out

SA machine side raises into double arm
105 x 15 x 15
120 x 15 x 12
135 x 12 x 10

SA nautilus pin loaded machine press
150 x 12
195 x 12
225 x 10 all out

Cable cross behind lateral raises
15 x 15 x 3 sets

X-cross cable rear delt pulls
20 x 15
30 x 15
35 x 12 drop 20 x 10

Seated SA alternating front raises
35s x 13
40s x 12
45s x 10

[Brett Wilkin]

Stringing together some highly effective workouts right now with another back session in the books. Going to be traveling a bit this weekend and will have to take a few days off in a row so making sure I am as precise as possible in the training sessions at the home base this week. Here is what was on the schedule today:

Back 10/29:

SA hoist pulldowns low lat focus
4 plates x 15
6 plates x 12
6 plates x 12
7 plates x 10

Nautilus pullovers
2 plates x 20
4 plates x 15
6 plates x 12
7 plates x 10 drop to 3 plates x 20 controlled

Undergeip hammer strength pulldowns
180 x 15
230 x 12
270 x 10 drop to 180 x 12

Bentover t-bar rows strict and controlled
165 x 15
210 x 12
255 x 12
165 x 15 hold at top backoff set

Seated hammer row wide grip
180 x 15
270 x 12
320 x 9 all out

SA hammer row finishing low lat
3 plates x 10
4 plates x 10
5 plates x 9 all out

Front lat pulldowns focused squeeze finishers
3 sets x 15 reps

Hammer strength machine shrugs
8 plates x 20
10 plates x 15

[Brett Wilkin]

Chest day yesterday on a snow day here in Denver which made the gym empty and a great training environment. After a warmup went hard and heavy on the incline hammer press which I haven’t done in awhile. I will make sure to beat these numbers in a few weeks when revisit this exercise. As you can see I am going to be incorporating some shoulder raises to end chest day as I continue want to being up my shoulders more and more so is how I structure my plan when trying to bring up a lagging body part.

Chest 10/28:

Cable crossovers fly’s standing
30 x 15
40 x 15
50 x 12

Hammer strength incline press
4 plates x 15
6 plates x 15
8 plates x 10
10 plates x 8 all out
Back off set 6 plates x 15 slow

Arsenal strength plate loaded incline fly
100 x 15
150 x 15
200 x 15
250 x 10
300 x 12 all out

DB flat press slow eccentric
100s x 12
120s x 10
120s x 10

Chest into pad standing side lateral DB raises
35s x 15 x 3 sets

[Brett Wilkin]

Had a killer leg session today smashing a PR on the cybex hack squat beating my previous best by 4-5 reps. Really focused on getting everything I could out of each top end set going to complete failure and challenging the mind and body. This is key to accelerated development, especially with legs, in my opinion and something I’ll continue to preach in your sessions. Here’s a look at what was done:

Legs:

Hip loaded hack squat calves raises
2 plates x 20
4 plates x 15
6 plates x 15
8 plates x 15
Dropset 8 x 12/6 x 10/ 4 x 9

Prime plate loaded leg extension
2 plates x 20
4 plates x 15
5 plates x 10
6 plates x 20 all out

Lying leg curl pin-loaded
55kg x 15
75kg x 12
90kg x 10
70kg x 10 partner resistance eccentric

Cybex hack squat
4 plates x 15
6 plates x 15
10 plates x 12
14 plates x 12 all out set (new PR)

Adductor machine 1-sec contraction hold
130 x 20
150 x 15
170 x 12
190 x 12

Leg press deadstop quad stance
8 plates x 15
14 plates x 15
18 plates x 12 all out

SL lying leg curl pin loaded
40 x 12
50 x 10
60 x 9

[Brett Wilkin]

Another shoulder session in the books. If you can tell in my shoulder training i like to structure it including a lot of pressing movements and side lateral variations. I believe these are the keys to building bigger, denser, more capped shoulder heads and will continue to pound those into the ground. You get enough anterior delt work with the pressing so i typically only do one of those exercises as well. And always make sure to get rear-delt isolations exercises in as well to complicate back overall development.

Shoulders 10/25:

DB rear delt raises
35s x 20
40s x 20
45s x 15
50s x 13 all out

Hammer strength military press
2 plates x 20 warmup
4 plates x 15
6 plates x 10
8 plates x 10
10 plates x 8 all out
6 plates rest pause set x 12/9/7

Standing DB lateral raises up-down rack
30/40/50/40/30 x 3 sets

Seated cybex press machine (humbler)
90 x 15
140 x 12
180 x 10
200 x 8

SA cable lateral raises
45 x 12 x 3 sets

Cable rope between legs front raises
60 x 15
75 x 12
90 x 10

BB 21s front raises

High incline hammer strength press finisher
270 x 12 slow eccentric x 3 sets

[Brett Wilkin]

Knocked out some hamstrings this morning early on before a busy day of work. I have really been liking doing hamstrings early in the morning as I seem to have a better connection throughout the workout and overall great pump. Continuing to make sure I take all top sets to failure and getting everything out of every rep. Today looked like:

Hamstrings 10/24:

Addiction machine (hips warmup)
4 sets x 20

Seated leg curl pin loaded
180 x 15
230x 15
285 x 12
285 + 35lbs plate x 10 all out

Hip thrust machine
4 plates x 20
6 plates x 15
8 plates x 15

DB Lying leg curl on slight decline bench
35 x 15
40 x 12
40 x 12
45 x 10

SL press
6 plates x 12
7 plates x 10
8 plates x 9 all out

Wide and high leg press
12 plates x 20
16 plates x 20
20 plates
Paired
Lying leg curl machine
3 sets of 15 hold at top

[Brett Wilkin]

Very pleased with the chest session tonight had a great pump throughout and really got to failure here. Weight is at 260 today and happy with the look we are continuing to develop with size.

Chest 10/22:

Incline smith machine press working heavy
2 plates x 20
4 plates x 15
6 plates x 10
8 plates x 8
8 and quarter x 4

Cable fly’s
30 x 15
40 x 12
50 x 10
60 x 8 drop 30 x 15

Flat flex press 3-sec eccentric
4 plates x 15
6 plates x 12
6 plates x 9
6 plates x 8 all out

Pec-deck
150 x 15
195 x 12
225 x 10
255 x 8

Prime incline press machine neutral grip
4 plates x 12 x 3 sets

Hanging ab leg raises
4 sets of 20 reps bodyweight

[Brett Wilkin]

Had one of those back training sessions yesterday that you just don’t want to leave the gym. Was clicking on all cylinders with pump, strength, and mind-muscle connection and ran it into the ground. Days like this is what I enjoy most on the journey and finished completely satisfied. Attaching a picture of the post-workout back pump as well.

Back 10/21:

SA hoist pulldown lat activation
4 plates x 15
6 plates x 15
7 plates x 12

Nautilus pullovers
2 plates x 20
4 plates x 18
6 plates x 12
7 plates x 9 drop to 3 plates x 20

Chest supported t-bar rows
2 plates x 15
3 plates x 10
3 and quarter x 8 all out
2 plates slow eccentric x 17

SA hammer strength row standing behind
3 plates x 15
4 plates x 12
5 plates x 10
5 and quarter x 9 all out

Undergrip cable pulldowns
150 x 15
165 x 12
180 x 10
195 x 8 all out

High hammer machine rows
70 x 15
80 x 12
90 x 10

Rack pulls pauSe at bottom
315 x 15
405 x 12
405 x 12

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[Brett Wilkin]

Killer leg session this afternoon focusing on quads. A lot of reps here as I have been seeing that works well with my leg development with some higher reps. It also in not as brutal on the knees with this added weight. This is what it looked like:

Legs 10/20:

Seated calves raises
1 plate x 25
2 plates x 20
3 plates x 20
3 plates x 15/ 2 x 12/ 3 x 10 dropset

Prime plate loaded quad extension(warm up)
3 plates x 20
4 plates x 20
5 plates x 20

Lying leg curls pin loaded slow controlled
55kg x 15
70kg x 12
85kg x 10
Rest pause 75kg x 10/9/7

Leg press quad stance
10 plates x 15
14 plates x 15
20 plates x 15
26 plates x 17

Prime leg extension
3 plates x 20 drop to 2 plates x failure
3 plates x 20 drop to 2 plates x failure x partials to failure

SL standing leg curl machine plate loaded
60 x 15
75 x 12
75 x 10

Free motion pin-loaded squat machine bottoms 1/2 reps for quad focus
200 x 15
240 x 15
280 x 15

[Brett Wilkin]

Knocked out a productive shoulder session yesterday and feeling it today! I had a very strong power lifter buddy in town and it was fun to put him through a real bodybuilding workout focused on controlling every rep and mind-muscle connection and see how much he struggled and wasn’t used to it. It’s funny how different training techniques and categories can be so different but also fun to dabble and experience what is out there. This is what we performed:

Shoulders 10/19:

Rear delt pec-deck
150 x 20
195 x 15
240 x12
300 x 12 drop 150 x 14

Seated military smith machine press
2 plates x 20
4 plates x 15
6 plates x 10
4 plates x 12/8/6 rest pause

DB standing lateral raises partner assistance
30s x 12 w/ 10 partner
35s x 12 w/ 10 partner
40s x 10 w/ 10 partner

SA DB seated military press
70 x 12
80 x 10
100 x 13 all out

Side raise machine SA
120 x 15
135 x 12
150 x 10

DB pushed together DB front raises
35s x 12 x 3 sets
Paired
X-cable rear delt pulls
30 x 15 x 3 sets

[Brett Wilkin]

Had an early morning hamstring session today as I will have a busy day ahead with work/broncos football game. I make it a point to make sure I make the time to get training sessions in no matter what the schedule looks like even if that means waking up earlier than usual and moving meals around to make it work. You have to keep the intrinsic motivation high all the time if you want to continue to make improvements through your journey. This is what today looked like:

Hamstrings 10/17:

Abductor machine warmup
130 x 20 x 3 sets

Standing calves raises
4 plates x 20
6 plates x 18
7 plates x 15 all out

Seated leg curls
195 x 15
240 x 15
270 x 12
Rest pause 295 x 10/9/7

Lying on slight decline bench DB leg curls
35 x 12
35 x 12
35 x 10 all out

Dynabody super squat machine
6 plates x 12
8 plates x 12
10 plates x 12 all out

Standing SL curl machine
50 x 15
60 x 15
70 x 12

Stiff leg dead’s on machine (big stretch)
2 plates x 20
4 plates x 15
6 plates x 15

[Brett Wilkin]

Back was on the menu last night with a big focus on controlled rowing movements. Made sure I got the most out of every rep with a hard controlled contraction.

Back 10/16:

Wide grip hoist pulldown machine
4 x 20 increasing weight

SA cable pull-thrus
45 x 15
60 x 15
90 x 10
90 x 9 all out

SA Bentover DB rows
110 x 15
135 x 15
150 x 12

Jansen chest supported DB rows on incline
75s x 12
80s x 10
80s x 10 all out

Undergrip magnum machine row
180 x 15
230 x 12
280 x 10

Closegrip cable pulldown hold at bottom
150 x 15
165 x 12
180 x 10

Hammer strength machine shrugs holds
4 plates x 20
6 plates x 15
8 plates x 15
8 plates x 12

[Brett Wilkin]

Chest 10/14:

Cable crossover fly’s standing
25 x 20
35 x 15
45 x 15
60 x 12 all out
50 x 10/ 40 x 10/ 30 x 12 dropset

Incline smith machine press
90 x 20
180 x 15
270 x 12
360 x 8 all out
Rest pause 230 x 12/8/5

Slight decline DB fly’s
60 x 12
70 x 10
80 x 9

Prime incline press machine
2 plates x 15
4 plates x 12
6 plates x 10
6/4/2 dropset failures

Flat flex press machine slow eccentric
4 plates x 15
6 plates x 12
6 plates x 10

Hanging ab leg raises
4 x 20

[Brett Wilkin]

Legs quad focus 10/13:

Seated calves raise
1 plate x 20
2 plates x 20
3 plates x 15
4 plates x 12
3 x 10/ 2 x 10/ 1 x 10 dropset

Pin-loaded leg extension
150 x 15
190 x 15
230 x 12
290 x 15 all out

Lying leg curls pin-loaded
60 x 15
75 x 12
85 x 10
Rest pause 85 x 9/8/7

Leg press quad stance
6 plates x 15
12 plates x 15
18 plates x 15
24 plates x 13 all out

Quad extension pin-loaded dropset
170 x 20/ 110 x 20/ 70 x 14/ 30 partial reps

Adductor machine
130 x 15
150 x 15
190 x 12

Lying single leg curl pin loaded
40 x 12
50 x 10
60 x 8

Cybex hack squat slow eccentric
4 plates x 12
6 plates x 10
8 plates x 13 all out

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